Warm Up Exercises

EXERCISE GUIDELINES

WARNING! Before beginning this or any exercise program, you should consult your physician. This is espe- cially important for individuals over the age of 35 or individuals with pre-existing health problems.

Warming up prepares the body for the exercise by increasing circulation, supplying more oxygen to the mus- cles and raising body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. The photos on this page show several forms of basic stretching you may perform before your workouts. In order to achieve an adequate warm-up, perform each stretch three times.

TOE TOUCH STRETCH

Stand bending your knees slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. This will stretch your ham- strings, back of knees, and back.

HAMSTRING STRETCH

Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. This will stretch your ham- strings, lower back, and groin.

CALF/ACHILLES STRETCH

With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. To cause further stretching of the Achilles tendon, bend your back leg as well. This will stretch your calves, Achilles tendons, and ankles.

QUADRICEPS STRETCH

With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. This will stretch your quadriceps and hip muscles.

INNER THIGH STRETCH

Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. This will stretch your quadriceps and hip muscles.

IRONMAN 120e specifications

The Ironman Fitness IRONMAN 120e is a state-of-the-art recumbent bike designed for those seeking an effective and comfortable workout experience. Built with both durability and user comfort in mind, this bike stands out due to its array of innovative features and technologies that cater to fitness enthusiasts of various levels.

One of the main attributes of the IRONMAN 120e is its ergonomic design. The recumbent frame allows users to exercise comfortably while supporting their lower back, making it an excellent choice for individuals with mobility issues or those recovering from injuries. The adjustable seat is designed to accommodate users of different heights, ensuring an optimal riding position for maximum efficiency.

The 120e is equipped with a performance-minded console that provides essential workout metrics such as time, distance, speed, calories burned, and RPM. This real-time feedback keeps users engaged and motivated throughout their fitness journey. The console also features preset workout programs and customization options, enabling users to tailor their training sessions to meet specific fitness goals.

Another standout feature of the IRONMAN 120e is its magnetic resistance system. This advanced system offers a smooth and quiet operation, giving users the ability to adjust the intensity of their workouts with ease. With multiple resistance levels to choose from, users can progressively challenge themselves as they build strength and endurance.

The 120e is also designed for convenience, with built-in transport wheels for easy movement and storage. The bike’s sturdy construction can support a high weight capacity, making it suitable for a wide range of users. Additionally, the bike features a step-through frame, which simplifies the process of mounting and dismounting.

User comfort is further enhanced by the large, easy-to-read display that is backlit, ensuring visibility even in low-light conditions. The bike also includes Bluetooth connectivity, which allows users to track their progress using compatible fitness apps. The integrated media shelf provides a space for tablets or smartphones, letting users stay entertained while exercising.

In conclusion, the Ironman Fitness IRONMAN 120e combines comfort, advanced technology, and practical features, making it an exceptional choice for anyone looking to incorporate a recumbent bike into their fitness routine. Its thoughtful design and diverse functionality ensure that users can enjoy effective workouts while prioritizing their comfort and safety.